The One-Arm Dumbbell Row is a classic upper back exercise. This variation of it is going to add an additional challenge to the movement, bringing in the core (abdominals and lower back) and lower body (primarily glutes and hamstrings),

This is going to make it it more of a total-body exercise while increasing the "functionality" and athletic value of the exercise by adding in lower body/upper body force transfer and anti-rotation through the core.

In other words (English words this time :), it's going to build your back, make your core stronger and help you use that core strength more effectively with your legs.

You can go fairly heavy with this exercise, especially if your core is already strong and used to anti-rotational types of movements. Core strength will likely be the limiting factor on this exercise.

Get into a long lunge position (longer than you'd normally set yourself in for a regular lunge exercise). Reach down and grab the dumbbells.

Now row.

Make sure you keep a tight arch in your lower back at all times with this exercise. This is CRITICAL for the safety of your spine. DO NOT round over your lower back.

The key thing to be aware of here is that you're keeping your hips and head locked in position from start to finish.

There IS some rotation at the core, but the torque is absorbed by the core muscles rather than the spine because you're keeping your head forward. Keeping the head forward keeps the spine in line almost like a foosball table rod.

You get great loading on the upper back muscles (similar to a normal one-arm dumbbell row) while the core and lower back muscles contract and brace to maintain body position and assist with the rotation.

The glutes and hamstrings contract isometrically during the entire movement, putting a nice stretch on both of those muscle groups. This basically involves the entire posterior chain in the exercise (all the muscles that run down the back of your body).

When using heavier loads, you'll want to hold your breath for the first half of the movement, to help stabilize your core/spine. Once you complete the trunk rotation and move into finishing the row, exhale through pursed lips, then lower back down.

This exercise can be used for whatever rep range you like, depending on the weight you want to use. I used it for lower reps and heavier weight to get a more pronounced effect on the core.

If you lighten up the weight, you can focus more on the contraction in your upper back muscles.

Perform your reps on one side then immediately change your lunge stance and switch to the other side.

Here's a direct front view of the exercise that gives you a good look at foot placement.

Notice how my feet have about 8-10 inches of horizontal separation...they're not set directly in a line. This is one of the biggest mistakes I see people making with regular lunges.

This horizontal separation allows you to keep the weight within the base of support...if you look at the dumbbell, it's in between both my feet. This allows you to keep a stable body position and focus on the movement and not on balancing.

Also, if you try and set your feet in line, you'll fall over...the exercise doesn't work as well when you're lying on the floor.

Hold the contraction at the top for a second or two on each rep, then lower the dumbbell down under control.

This exercise should be done powerfully but in a deliberate fashion (no fast, pumping reps) to make sure you protect your spine from rotational momentum under load.

Now, just to be clear...I have talked about protecting the spine, but I want to emphasize this is a perfectly SAFE exercise to perform when done properly and under control! Work your way up to heavier loads gradually, as your back and core get stronger and more adapted to the loading.

It's a particularly good exercise for athletes who need to develop the ability to utilize their strength in non-traditional positions (like a lunge position, for example).

Definitely check out the video...it'll help you learn proper breathing and form for performing it!

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Want More Exercises Like This? I've Got Three Books For You to Choose From!

Enjoy!